24 HIMS circled up in anticipation of an epic slow burn when it became apparant that our Q may be dealing with technical difficulties…as in, “We don’t see him!” Knowing that several of Rock Hill’s finest F3 leaders were training for the BRR, River Rat and I quickly formed an alliance by jacking the Q so our BRR buddies could take off into the gloom. YHC started off with a short slow mosey to the bottom of the lot to clear the vehicle mayem at the upper lot.

COP:

• SSH x25 IC
• Hill Billy Walkers x10 IC
• Cherry Pickers x10 IC
• Morrocan Night Clubs x15 IC

That Thang:

We moseyed toward Big Lots but stopped short at the end of the parking lot forming a long line. Let the lucky 7’s begin with squats followed by a two row sprint for merkins. Pax planked up waiting on the six with a little right arm/left arm high action.

Mosey to the opposite upper side of the lot looking for a clear space to do some infamous Popeye “Let a Bear be a Bear” adventures. Bear crawl to line then merkin, rinse and repeat until all lines complete. I’m pretty sure there were 100 lines based on the ever increasing sweat droplets but reality is maybe a 30 merkin bear crawl adventure. I’ll count it later. Couple of 10 counts later and we moseyed to the Big Lots wall for a little Peoples Chair arms up 10 count. Drop it lower and repeat, drop it lower and repeat.

While I had the group in a low mumble chatter mode I took the opportunity to remind all that we follow a strong iron sharpens iron mindset…where leaders lead leaders. Knowing that our Q was a no show simply means prayer from us to HIM, and then we step up and have his back! He would do the same for us.

Mosey to the Bingo wall curb for 20 clave raises, 20 Irkins, followed by 20 derkins. Hand off to River Rat.

River Rat wasted no time lining us up on the crosswalk where we did Butt Kickers to the next crosswalk, High Knees to the next crosswalk, Lunge Walk to the next cross walk and then Karaoke to “The Wall”.

Elevens he hollered and my sweat started to sweat! American Hammers at the bottom, climb, jump, or crawl the wall then Bomb Jacks. Mosey down and rinse and repeat. At this time a little “I thought this was going to be moderate” mumble chatter started to pick up but quickly shut down as oxygen preservation was at a premium. A couple of 10 counts later we moseyed to an open area circled up for a little Ab Lab.

• Flutter Kicks x25 IC
• Rosalitas x25 IC
• Hello Dolly x25 IC

Mosey to the AO for a quick stretch while the BRR boys joined the COT. Announcements announced, praises reported, and prayer request noted. River Rat brought us home calming our hearts via Sky Q. Dog Pound…River Rat and I are honored to have your back brother!

17 Hims took on the BTC center this morning.Started with some warmups of 10 Windmills,10 Imperial Walkers and 15 Side Straddle Hops

Talked about Forgiveness and how often Christ asks us to forgive and then I asked them to forgive me as we headed to Merkin Square which consisted of 7 Merkins at each corner of the BTC building running in between. We then mosey over to York Technical college on a nice run and had another talk about Forgiveness and I used an example of Chris Singleton whose mother was one of the 9 murdered people in Charleston a little over a year ago. This young man asked for Forgiveness of Dylan Roof who had just murdered his mother and helped the community of Charleston to heal. I then asked for forgiveness as we headed down Burpee Path which consisted of a mile run towards First Baptist Church with 2 Burpees at each lighted pole. When I came through earlier only half the poles were lite but when we started the run they all started coming on. More pain than I expected. Please forgive me.. Once in the parking lot we proceeded with toe touches and lunges between light pole in the First Baptist parking lot. A brief recovery and another mile run back to BTC where we did leg throws in sets of 15 with a partner, rinse and repeat and finished with 4 corners of American Hammers ( 10 ) at each corner of the BTC. Humbled and honored to lead 17 HIMS on a great adventure ( 3.2 miles ) this morning .

Due to a scheduling conflict, the Q scheduled for Guns N’ Moses had to cancel a couple days before the workout. When 10 year old Cedar (YES I SAID 10) heard the news he asked if he could have his VQ at the AO. For those that don’t know Cedar, he is very competitive and never short on energy. 7 PAX showed up to endure what they knew would be a high energy session.

THE THANG

Warmup:                                                                                                                                                20 x SSH (IC)                                                                                                                                        50 x Moroccan Nightclubs (IC) YES 50 IC                                                                                            25 X Imperial Walkers (IC)                                                                                                                    15 x Slow Wind Mills (IC)

Slow mosey down to the field beside the parking lot we meet in so Cedar’s can explain just how he plans to beat us down. He begins by running a series of 35’s. This is where we drop and do 35 murkins OYO at the start and run to the other end of the field and do 35 LBC’s OYO. Run back to the other end of the field and do 30 murkins and back and do 30 LBC’s. We continue to run back and forth dropping the count by 5 each time until we do the last round of 5. Add it up and that’s 140. (he wanted to do 50’s). When you finish, either bring in the six or plank it up.

Round 2 was rinse and repeat 35’s but change them to Carolina Drydocks and Squats. At this point he called out High Pockets cause he was sure High Pockets skipped 1 round. Little Drill Sargent made him run.

Short mosey to the fire pit for some more pain. If you are familiar with the Hands of Time, cedar created a new exercise similar called the Dips of Time. This is where everyone grabs some wall in dip position and then the first person drops down in the dip and holds till everyone else in order they are in goes up and down like a wave till it gets back to the first person and he can come back up. Then the next person lowers down and it starts again. This continues till everybody has had to hold the dip while it goes around the circle.

If that wasn’t enough, the young gun calls out Durkins of Time. That’s right you have to hold six inches on the decline murkin. Drifter tried to convince him to change it to a Ring of Fire cause our arms were burning but he would have nothing of it, so the pain continued.

Mosey back to the shovel flag and we played a little Dealers Choice to finish the last few minutes.                                                                                                                                        Drydock called out 25 x crab walks (IC)                                                                                            Drifter hit us with 10 Burpees OYO                                                                                  Redwood yelled 15 x Hello Dollies (IC)                                                                                               and time expired.

ANNOUNCEMENTS – Upcoming 5K at York Summerfest and we would like our F3 guys to show up and represent, Ragnar Trail Relay in October at Anne Springs, GORUCK in May 2017

PRAYERS – High Pockets and his M who is 8 months with child (some scares last couple weeks may bring baby early), Joe Dirt and leg issues (DR’s apt today to check for possible stress fractures, Joe Dirt’s M who is having testing done, our group of guys, first responders. Cedar prayed us out in a big sweaty man ball.

Proud of Cedar stepping up and having an awesome VQ. Future F3 leader learning from some great leaders who have shown him lots of love the last few months at AO’s all around Rock Hill and York.

Redwood out!!

Six men planned accordingly and showed up at Golden Corral for a beat down.

The Thang:

Mosey to side parking lot:  Imperial Walker x25, Wide Arm Merkin x15, Wind Mill x 15, Merkin x 15, Mountain Climber x25, Parker Peter x25 and LBC x30.

Mosey to Guardrail by hill in the Apartment Complex.  A quick fly by from Gears and Zima.

Start with 15 Derkins and 1 Dip.  Decend and Accend to 1 Derkin and 15 Dips.

Mosey to big hill: Run up backward half way then turn around and run up the rest of the way, 5- 3 merkin burpees, run down and do 20 squats.  Rinse and Repeat x4.

Mosey back to parking lot:

20 cart rack pull ups, 20 LBC, 20 Cart Rack Pull Ups, 20 X-O’s, 20 cart rack pull ups, 20 Hello Dollies, 20 cart rack pull ups and 20 Rosalitas.

Mosey to shovel flag.  Circle up: 20 freddy mercuries and protractor.

Thank you for the privalege of leading.

Just as we all need guys in the PAX that we can look to for encouragement, others we can help encourage, and others that hold us accountable for workouts, we need these in our spiritual walk as well.

Who is your Paul, Timothy, and Jonathan/Nathan?

Paul-spiritual mentor that pushes you
Timothy-young believer in Christ that you can mentor

“You then, my child, be strengthened by the grace that is in Christ Jesus, and what you have heard from me in the presence of many witnesses entrust to faithful men who will be able to teach others also.”
‭‭2 Timothy‬ ‭2:1-2‬ ‭ESV‬‬
http://bible.com/59/2ti.2.1-2.esv

Jonathan/Nathan-a brother that encourages, pushes and holds you accountable in your spiritual walk with God.

“And the Lord sent Nathan to David. He came to him and said to him, “There were two men in a certain city, the one rich and the other poor. The rich man had very many flocks and herds, but the poor man had nothing but one little ewe lamb, which he had bought. And he brought it up, and it grew up with him and with his children. It used to eat of his morsel and drink from his cup and lie in his arms, and it was like a daughter to him. Now there came a traveler to the rich man, and he was unwilling to take one of his own flock or herd to prepare for the guest who had come to him, but he took the poor man’s lamb and prepared it for the man who had come to him.” Then David’s anger was greatly kindled against the man, and he said to Nathan, “As the Lord lives, the man who has done this deserves to die, and he shall restore the lamb fourfold, because he did this thing, and because he had no pity.” Nathan said to David, “You are the man! Thus says the Lord, the God of Israel, ‘I anointed you king over Israel, and I delivered you out of the hand of Saul.”
‭‭2 Samuel‬ ‭12:1-7‬ ‭ESV‬‬
http://bible.com/59/2sa.12.1-7.esv

BE A DISCIPLE THAT MAKES DISCIPLES

Warm up (IC)
SSH-20
IW-20
WM-10
MNC-20
MERKIN-10

MOSEY TO AMPHITHEATER

PARTNER UP
HANDRAIL MERKINS/SQUATS x 10
RUN A LAP
RINSE AND REPEAT
RUN A LAP
STADIUM DERKINS X 2 ROWS
SEAL MERKINS X 10 (4 people per group)

MOSEY TO FREEDOM CENTER
RUN STEPS
REVERSE BEAR CRAWL UP STAIRS

MOSEY TO PARKING GARAGE
Going up-
5 PULL UPS EACH LEVEL
5 PRISON CELL MERKINS EACH LEVEL

AT TOP
PC X 20 count
BTTW-10 count

MOSEY BACK TO COT

Praises
Many children and teens accepted Christ as Savior this past week between a sports camp YHC was able to be a part of and a camp that JAG mentioned.

Popeye’s mom did well through chemo treatment

Big Stuff-no surgery needed for esophagus issues

Prayers
That we would all find our Paul, Timothy and Jonathan/Nathan in our life.

Work in progress

Boomsville USA 40 pax for YHC and Turbine anniversary F3 Rock Hill Q

TURBINE TAKES OVER:

• Message: on finances
• 2 Timothy chapter 6
• Partner 100 yard dash – while other partner did Bobby Hurleys, then squats, then mac tar jeis.
• Mosey to wall
• Air chair 3 times
• Al gore
• Balls to the wall
• Iron hulk -AKA Jack WEBBS 1/4 ratio
• Long mosey
• Mini big show bear crawl
• Mosey to AO

Aye Apache

Very hot, sunny, and humid for a 0700 start of @F3GasHouse

Disclaimer without Legal Counsel (#FartSacker)

COP Warm-up with all my favorites, in cadence, to 10 repetitions, and your welcome…#JaneFondaVideo

Mosey to Flag, quick discussion on politics, Pledge in Cadence

Mosey up the street, stop by for some dips, stop dips because of weird #Bromance in the car in front of us, #mumblechatter, #weird, and only @F3Gastonia = Where was that other guys head really?

Mosey to Church Parking Lot

Sidewalk Chalk Board of Pain= (do station than run/bear crawl/long run/bear crawl/ run)
10 Flying Squirrels
20 Diamond Merkins
30 Carolina Dry Docks
40 Squats
50 Calf Raises
60 Seal Jacks
70 SSH
10 Flying Squirrels
20 Merkins
30 Carolina Dry Docks
40 Squats
50 LBC
60 Hello Dolly
70 SSH

We did that for about 40 minutes…Dolph and his group set the pace #STRONG

Pick a partner you don’t know, go to that station you like the least, and do the exercise and hold each other accountable.

Switzer up for a quick sermon

Mosey home at your pace

COT

Prayer and Praise

BOM

Naked Man Moleskin / Sermon Notes

-Thank you for the invite to Q
-Package is still sleeping somewhere…
-Read “Freed to Lead” https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109
-Good crowd this morning and strong push on the #UvsU
-Be thankful for the fitness and body God gave you
-A man you don’t know will hold you more accountable than your best friend #whetstone
-It has been amazing to watch @F3Gastonia, what an awesome 1.5 years

Be a better man today than you were yesterday,

AYE!

CSPAN

It has been 7 days since my last post. I had the kids for 4 days all by myself with no breaks. I can tell you my wife is one strong M / mom. All 3 boys really kept me on my toes this past week.

When I got to Petra at 0505 just about all the HIMs were ready to put the work in. The 2 min and then the 1 min warning was given for the workout. Apache and Phillip Thorn went for a run while the rest of us put in some work.

Disclaimer was given

No FNG today

Warm Up

30 SSH (IC)

15 Cherry Pickers

Left over Right leg (switch)

Mosey to Big Lots

Across the Big Lots parking lot we did some: Butt kickers and karaoke

At the end of the parking lot we waited on the 6 by doing some SSH to keep the heart rate up. When the 6th got in we mosey over to the K-Mart parking lot. We mosey all the way to the garden area to do some partner Merkins and we did a workout that I don’t know the name of. I got the workout from Chaser.

Group 1

We split into two groups to do both workouts. First group did  2 Merkins on the big curb and the rolled over and did 2 dips we kept it going until the other group got done.

Group 2

The other group did partner Merkins. One partner did a normal plank while the other partner did 25 Merkins while their feet were on their partner’s back. Then the partner dropped down to 6 inches and the partner did 25 more Merkins. Then the partners switched.

Then group 1 and 2 switched.

After all that we Mosey behind Publix for a big green hill I found the other day.  We did 5 rounds of 5 American hammers at the bottom then run to the top for 5 diamond Merkins. We waited for the 6 to get in by doing SSH.

The back road that leads from the Kmart parking to the back side of Publix is a big long incline. So we did 50 LBC then sprint to the top and wait on the 6.

We got back around to the garden area and did some group Merkins and dip roles together.  After that I asked for a 10 count.

We then mosey back to the COT area but we had about 20 minutes left. The HIMs pushed it today.

We then got on the bingo wall and did some people chair. 2 (10 counts)  I asked them go lower in the chair for another 10 count.

Next we did some 4 corners

25 LBC

25 HBW

25 Slow Squats

25 CDD

Then we took a break in the people chair and we did the bear crawl while each person waiting in the people chair position. We bear crawled the people chair line.

Then we did some more 4 corners with the groups help this time.

25 flutter kicks

Then we long lunged to the next corner.

25 LBC

then sprint to the next corner

25 Box cutter

Then we long lunged to the next corner.

25 Hello dollies

Then we finished up with people chair and the ran back to the CoT because the runners were coming in.

Count off

Name-A-Rama

Announcements

Prayer and Praise

Continue reading →

When I reached out to Site Q (Real Tree) about who was Qing the Maze he responded “You want it?” Since I am not one to turn down an opportunity to lead, especially at the Maze (Great AO with endless possibility), I jumped at the chance. Plus there has been something I have wanted to try and the York/Clover HIMS were the perfect crew to test it on.

Spent the night, refining the Wienke and testing out the new exercises in the living room, much to the chagrin of my M. She kept saying, “You really are nuts!!”, but anything for the Pax. Finally got the wienke done and materials ready, so it was time to hit the fartsack for tomorrow we do battle.

Got there early or so I thought, only to find Mr. Rogers and Nunchuck already in the parking lot. Once all the Pax finally arrived we had 17 brave souls ready to defend the wall on the Quest for 300.

Quick disclaimer and we were off. Mosey to the back of the middle school on the other side of the tennis courts including some high knees, butt kickers and karoake. Once there we circled up for 30X SSHs and 20X Morracan NCs, just to get the blood flowing.

The Thang

Quest for 300

The goal was to complete all 300 exercises before we had to leave for COT.

After each exercise below, the Pax were to perform 2 laps around the circle:

• 40 Seated Knee Tucks
• 20 1-Arm Inverted Chin-Ups (10 per arm)
• 40 Assisted Singe-Arm Merkins (20 per arm)
• 40 Single Leg Heel Touch Squats (20 per leg)
• 40 Skier Single Leg Burpees (20 per leg)
• 40 Mountain Mules
• 20 Ninja Box Jumps
• 40 V-Up Twists
• 20 Wall Plank Cross Knee Plank (R/L =1)

Expectedly, the Pax accepted the challenge with fire and fight and gave it all they had.

With two minutes left it was time to head back to COT so we got moseying. (T-Claps to Gauge for the push back to COT.)

I finished up with a quick word on doing the impossible and facing the challenges of life. Watching the Pax not only push themselves, but work together to get each other through today’s workout was amazing. Even in the darkest of days or the most challenging of times, we can accomplish the impossible as long as we surround ourselves with great people and carry the torch for HOPE.

Moleskin

“The tragedy of life is often not in our failure, but rather in our complacency; not in our doing too much, but rather in our doing too little; not in our living above our ability, but rather in our living below our capacities.”

One of my personal struggles is that I am always looking for what’s next or to push harder or for where the next challenge will come from. In the right circumstances this is a blessing, however there are times where I have allowed this to lead me down the wrong path.

Fortunate for me I have found F3 which has been an amazing outlet for this. Being surrounded by like-minded men that are constantly pushing and challenging me and are always willing to accept the next new challenge. It has allowed me to direct this energy that I have in a positive direction and not allow it to lead me astray.

I just wanted to thank the Pax for allowing me this outlet.  And creating an environment that encourages innovation and supports you through failure, all the while having a willingness and enthusiasm to take on any challenge, even if it seems completely stupid and utterly pointless

Announcements
Go Ruck is still looking for some more HCs,
Ragnar – Rock Hill team looking for one more
Orlando F3 Launch- Reach our to Chaser or Cspan it you are interesting in making the trip

Prayers/Praises
Pray for our communities that it finds the unity it needs to thrive

Thanks for Real Tree for the opportunity to lead.

Gotta get back to the Hunt, its Witch Season…